Endurance Sports Issue 26

WWW.ENDURANCE.PH

ISSUE 26 AUGUST 2016

KEEP THE FIRE ALIVE

TR U

I

NS

THIS AR ICON ITH

MORE CON GET TE

FROM PAGES W NT

CTIO N S O N P A G

ELITE TRIATHLETE NIKKO HUELGAS ON AVOIDING BURNOUT

E1

A FILIPINA CONQUERED THE WORLD’S

TOUGHEST FOOT RACE DISCOVER HOW, PAGE 16

THE WORKOUTS YOU NEED FOR UPPER BODY STRENGTH

MAKING WAVES

OPEN-WATER SWIMMING GAINS POPULARITY IN 2016 THANKS TO THE EFFORTS OF CARLOS DE GUZMAN OF SBR.PH, BETSY “SWIMJUNKIE” MEDALLA, AND BING BENARES OF SWIMFIT

EASY-TO-MAKE

SUPERFOOD SNACKS

POWER YOUR RECOVERY (AND MAKE HEALTHY EATING MORE ENJOYABLE) WITH THESE TIPS & RECIPES

PLUS! ABOITIZ TRIATHLON 2016 SOLEUS CROSS COUNTRY CHALLENGE ON YOUR MARK TRILOGY RUN CARDIMAX-CLARK ULTRAMARATHON SHIMANO SIZZLES WITH NEW PRODUCTS

IN THIS ISSUE

GET MORE CONTENT SCAN THIS QR CODE TO DOWNLOAD THE FREE LAYAR APP

02 GEAR GUIDE 06 NUTRITION & DIET

STEP 1 DOWNLOAD the Free Layar app available in Android and iOS

Betsy "Swimjunkie" Medalla, Carlos de Guzman of SBR.ph, and Bing Benares of Swimfit

07 RECOVERY 08 EXPERT ADVICE 10

COVER STORY

14

STRENGTH & CONDITIONING LOOK FOR THIS AR ICON

15 FEATURE 17

RACE RECAP INTERNET CONNECTION REQUIRED

18 EVENTS

STEP 2 SCAN the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page

STEP 3 DISCOVER interactive content

MESSAGE FROM THE EDITORS editorial teami

Open-water swims were once my greatest fear. As a newbie triathlete in 2012, I recall almost having a panic attack when I let my imagination go wild (Swarms of jellyfish! Full-body cramps!) during the swim leg at TriUnited 2 in Laiya, Batangas. Then, after calming down by catching a glimpse of the sunrise each time I came up for air with a stroke, I knew then that I had fallen in love with open-water swimming.

In this issue, we’re thrilled to feature the advocates of open-water swimming in our local scene: Coach Betsy Medalla, better known as Swimjunkie, Carlos de Guzman of SBR.ph, and swim instructor Bing Benares of Swimfit.

They’ve made big strides in promoting the sport through their newbie-and-veteran friendly swim events.

In our Nutrition & Diet section, we share tips for healthier lunches and post-recovery snacks for triathletes by Kat Maderazo, of @BentobyKat fame.

Whether you’re grabbing your goggles, getting in the saddle, or lacing your run shoes, go out there and have a good one.

Endurance sports pushes me to go beyond my limits. It entails self-discipline to endure the daily tough training, but the reward of crossing the finish line on race day is glorious. There is no such thing as the 'ideal age’ or ‘age limit’ if you want to start being active in endurance sports such as triathlon.

In this issue, one of the country’s elite triathletes, Nikko Huelgas, shares what it takes to succeed in this sport at a young age and how to keep the flame burning.

Female ultramarathon runner Tess Leono, inspires us with her story of how she conquered the world's toughest foot race, Badwater. Stories like these not only inspire us to pursue our athletic dreams; our individual achievements become victories for our country as well.

Check out our list of must-have gear and gadgets to help you ace that race!

Ready? Let’s go!

TIRSO JESUS PARPAN III

publisher

JAYMIE PIZARRO RAYMOND RACAZA

community editors

SARAH MORAN

editorial coordinator

RAIZA CABUGWANG

editorial assistant

DARLANNE SUE ONG

jr . art director

SAUL ANTHONY SIBAYAN, MAAN PAMARAN, NIKKO HUELGAS, KAT DELGADO-MADERAZO contributors sales and marketing

LYCHELLE ANG KAREN ODCENADA

jr . associate publishers production

EDEN BAYSIC

production director

MA. FRANCHESCA KATHRYN REYES

production supervisor

finance and admin

FAITH PAGUIRIGAN

finance and admin supervisor

MA. LEONORA MASAGCA

disbursement analyst

JAYMIE PIZARRO

THEBULLRUNNER.COM

RAYMOND RACAZA @RAYMONDRACAZA RUN.PH

LITO TOLENTINO

admin assistant

CHARITO CIRIACO

liaison officer executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN

directors

CONNECT WITH US!

LURISA ANN VILLANUEVA

chief operations officer

Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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READY TO

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ROLL & REIGN!

DON’T GET CAUGHT UNPREPARED. FROM NUTRITION AND HYDRATION PACKS, DOWN TO CONTAINERS FOR YOUR RACE AND TRAINING ESSENTIALS, WE GIVE YOU SIX BANKABLE STORAGE ITEMS TO ENSURE THAT YOU’RE WELLEQUIPPED AND SET TO PERFORM YOUR BEST.

BY RAIZA CABUGWANG

Hydrating on-the-go is a cinch with the Ogio Erzberg 70. The hydration pack holds a two-liter Ogio bladder, good for day trips, bike rides, or track training. The zippered pocket in front is great for stashing essentials or small gear, while its padded, air mesh back panel wicks moisture away from the body and allows air flow.

02 SPEEDO POOL BAG

Php 1,100 | Speedo (Glorietta 4)

Swim-meisters, store your swim essentials in the Speedo Pool Bag. This swim-gear stunner boasts of its 15-liter capacity, adjustable straps and lightweight material for utmost comfort, as well as its ability to save space by folding into its own pocket when not in use. Its water-resistant base makes it ideal for pool side or anywhere that’s wet.

03 SPECIALIZED FUELCELL AERO STORAGE

Php 3,790 | Specialized Concept Store

Specialized Shiv owners, step up your cycling game with the Specialized Fuelcell Aero Storage!

Designed to provide storage for your ride essentials, such as nutrition and flat repair equipment, all with an aerodynamic advantage, this multitasker designed to fit all sizes of Specialized Shiv carbon frames has everything you need. Its soft upper can hold multiple gels and bars, while its hardened, secured lower portion can take on a tube, CO2, and a valve extender for a surely sweet and wellprepared ride!

04 ULTIMATE DIRECTION GROOVE MONO BELT

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Php 1,679 | Chris Sports (SM Mall of Asia)

Check out its features, including the Single Rear PowerStretch Woven mesh pouch that holds a 500-ml Ultimate Direction Body Bottle Plus, a MonoRip mesh dual compression waist belt for a secure and breathable fit and bounce-free loadcarrying, as well as a ChannelWick mesh back panel for airflow and less moisture. The Ultimate Direction Groove Mono Belt can make disciples out of skeptics.

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05 ZOOT ULTRA TRI BAG 2.0

Php 8,000 | ROX (Bonifacio High Street)

From its molded helmet protection compartment and removable sealed laundry and wetsuit partition, up to its exterior water bottle holder and small-item zippered pockets for valuables; the fleece-lined top pocket for sunglasses or MP3 player, and divided mesh interior storage pockets, the Zoot Ultra Tri Bag 2.0 is in a tri-storage league of its own. It’s airline carry-on compatible too.

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06 NALGENE MULTIDRINK

Php 790 | ROX (Bonifacio High Street)

The MultiDrink is Nathan’s nod to snug, easy, and efficient thirst quenching. It combines two ways to enjoy water, sports drinks, and other beverages through the convenience of both its 24-millimiter loop top for big, refreshing gulps, and a pivoting straw with leak-proof lock for sipping. This champion hydration solution also comes with a 63-millimiter cap that allows for easy cleaning, icing, and drink mixing.

Chris Sports chrissports.com • Primo Cycles facebook.com/PrimoCycles • The Brick Multisport Store facebook.com/TheBrick-Multisportstore-703547266423468 • ROX rox.com.ph • Specialized Concept Store facebook.com/specializedconceptstore.ph • Speedo speedo.com.ph

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

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P H OTO S CO U RT E S Y O F O G I O P H I L I P P I N E S , E B AY. CO M , Z O OT S P O RT S . CO M , E K AT E R I N B U R G . B I K E S - N - PA RT S . R U, C A M P S AV E R . CO M , S P E E D O S TO R E . CO M

01 OGIO ERZBERG 70

Php 3,400 | Selected Chris Sports, Primo Cycles, The Brick Multisport Store

TYR SPECIAL OPS 2.0 FEMME TRANSITION GOGGLES Php 1,179 | Toby’s Sports (SM Megamall)

Combine first-rate features such as the hypoallergenic Durafit silicone gaskets that provide a comfortable, watertight seal, plus anti-fog, a unibody design, and a wide peripheral range for optimal vision, and advanced, photochromic technology that responds to changing light conditions and you’ve got TYR’s Special Ops 2.0 Femme Transition Goggles! Ladies, trust us, these goggles will spur you to just keep swimming!

GO GET ‘EM!

SPEEDO SLOGAN PRINT CAP

Php 449 | Speedo (Bonifacio High Street)

Put some pizzazz into your swim getup with Speedo’s Slogan Print Cap. The cap, made of 100% silicone material for durability, features seams for fit and comfort, and is hydrodynamic to reduce drag. Stand out from the crowd with its cute, colorful moustache design!

OUTPACE YOUR RIVALS, SET A NEW PERSONAL BEST, CONQUER THE FINISH LINE: GO FOR GOLD AND DO IT WITH THESE GEAR THAT ARE TOTALLY FOR KEEPS!

BY RAIZA CABUGWANG

BROOKS LAUNCH 3

Php 4,995 | Selected Toby’s Sports, Runnr, Olympic Village, ROX

Give your feet the care it rightfully deserves with Brooks’ new brainchild, the Launch 3. It's chock-full of runner-friendly features, including its BioMoGo DNA midsole cushioning that dynamically adapts to your feet’s size and speed to give back more energy, its added forefoot rubber that renders extra-springy toe-off, and its midfoot transition zone with a segmented crash pad for fast heel-totoe transitions. This prime running pal is all about complementing your run; not complicating it.

SOLEUS SIGNATURE SERIES B Php 4,950 C Php 3,450

L Timestudio, Time Gear

A

Alysia Montaño Chicked

B

Kara Goucher GPS One

Master watch maker Soleus rushes to your rescue with its Signature Series. The Alysia Montaño Chicked creation, named for the six-time USA outdoor champion middle-distance runner, sports a 30-lap memory feature that can rapidly record split times, a display that lets you view real time running stats, and luminescent backlight for full visibility in the dark.

The Kara Goucher GPS One. Designed in collaboration with the bemedaled American long-distance runner, this eponymous timetracker will leave you wanting to run more miles, shed

C

Nick Symmonds Contender

more sweat, and give your best with its eight-hour GPS battery life, 30-meter water resistance feature, and snug-inducing low profile, ultra-thin case design.

The Nick Symmonds Contender timepiece, named for the gifted 800-meter and 1,500-meter distance track athlete, will help you break your own records, thanks to its six interval timers to plot workouts with, three alarms for on-time training, and 10-run data storage so you can compare and track your performances.

ASICS DYNAFLYTE

P7,450 | Asics shops and sports retail shops nationwide

Asics’ DynaFlyte™ is definitely on the top of the lightweight shoes category for its groundbreaking FlyteFoam™ midsole that is approximately 55% lighter than the industry standard. This footwear on-fleek also has built-in reinforced memory fibers that instantly return to their original shape, providing the perfect combination of fit and protection, and has I.G.S® (Impact Guidance System) technology that enhances the foot’s natural gait from heel strike to toe-off.

NORCO VALENCE SORA

Php 34,200 Comet Cycle Center

Seal cycling victory with a kiss aboard Norco’s Valence Sora, an endurance road bike that delivers refined, long-distance comfort in a sleek, race-ready package. Among its noteworthy features: a superstiff Power Chassis pedaling platform that provides quick acceleration and highly responsive ride feel, disc brakes for better bike control, and a seatstay that features Applied Road Compliance (ARC) Endurance technology to dampen road vibrations and ensure a smooth and secure ride.

SAUCONY KINVARA 7

Php 5,195 | Runnr (Trinoma)

Clinch a spot on the podium in devastating fashion with the Saucony’s Kinvara 7 line. Don a pair and its EVERUN Heel Insert that provides a lively, resilient ride while offering continuous cushioning throughout the run, a TRI-FLEX outsole configuration that leads to better ground contact and a smoother ride, plus a seamless feel with its lightweight yet strong FLEXFILM material will get you flying further and faster.

L Timestudio facebook.com/timestudio • Toby’s Sports facebook.com/Tobyssportsstore • Runnr facebook.com/RUNNRph • Olympic Village facebook.com/OlympicVillage • ROX rox.com.ph • Comet Cycle Center cometcycle.com • Speedo speedo.com.ph • Asics facebook.com/ASICS

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

P H OTO S CO U RT E S Y O F A LY S I A M O N TA N O . CO M , S O L E U S R U N N I N G . CO M , B R O O K S P H I L I P P I N E S , R U N N E R S AV E . CO M , P R O D I R E C T R U N N I N G . CO M , N O R CO . CO M , S P E E D O S TO R E . CO M , T Y R . CO M , Z A LO R A . CO M . P H .

A Php 2,950

NUTRITION & DIET

EATING RIG H T > M AINTAINING H EALT H Y BODY > R ECIPES > LOADING UP > HY D RATI O N

THINKING OUT OF THE (LUNCH) BOX CREATING HEALTHY AND VISUALLY APPEALING BENTO-BOX LUNCH BOXES FOR HER KIDS LAUNCHED THIS MOM INTO SOCIAL MEDIA FAME AS @BENTOBYKAT, AND SHE’S PARLAYING IT INTO NUTRITIOUS MEALS FOR HER TRIATHLETE-HUSBAND.

from the Internet, characters that her kids liked, designs on their clothes, and their drawings to make her lunch creations. “I changed my Instagram account into @bentobykat when I noticed that people I didn’t know started following me and making comments,” she recalls.

The easiest designs are those using ice molds and bread cutters, which takes up to 15 minutes to prepare.

The difficult ones with a lot more detail take up to an hour to prepare.

Her personal favorite creations are a Japanese girl, a robot, the Cat in the Hat, and a lion doing the lion dance.

She doesn’t sacrifice nutrition for

creativity and just to entice her kids to finish their lunches. “I don’t give them processed food and I sneak in vegetables in their food. The chicken nuggets are baked and made from organic chicken, and mixed with carrots and cauliflower,” she says.

She occasionally prepares a bento box for triathlete-husband, Sid. It’s a meal fit for a man who uses up a lot of energy for training. “I made a box for Sid once for his birthday. It had boiled eggs, homemade vegan gluten-free, soy-free, yeast-free bread with raw almond butter and maple syrup and it also had raw chia pudding with oranges and bananas.”

“I DON’T GIVE THEM PROCESSED FOOD AND I SNEAK IN VEGETABLES IN THEIR FOOD”

You don’t need to create Pikachu out of your grains to get yourself to eat healthily, but here are her tips to liven up your meals and eat healthily: Let go of eating too much savory foods.

Add more plant-based meals and smoothies to your diet.

Improve taste by experimenting with basic seasoning.

For salt, use healthier alternatives like Celtic salt, pink Himalayan sea salt, or organic sea salt.

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

Play with spices and herbs, lemon, or other freshly squeezed citrus juices.

Try different sauces like tahini, harissa, barbecue, pesto, teriyaki, hoisin, and salsa.

Learn food styling and plating. Presentation counts.

P H OTO S CO U RT E S Y O F K AT D E LG A D O - M A D E R A Z O

n 2014, when her six-year-old daughter Zen kept coming home from school with her packed lunch unfinished, Katrina Delgado-Maderazo knew she had to discover ways to make her baon more interesting. That’s how she found the art of styling food into cartoon characters and other objects. Since Zen loved bugs and flowers, Maderazo, 35, created a caterpillar-ina-garden lunch box using brown rice mixed with chicken for the body of the caterpillar, and edamame and other vegetables for the garden as sides. Maderazo drew inspiration

R E CO V E R Y

INJURY PRE V ENT ION > R EST > R ELAX AT ION > SEASO N BR EAKS > DO W N TI ME

2 RECOVERY MEAL RECIPES

BY KAT MADERAZO

SMOKED SALMON AND AVOCADO TOAST + BANANA FLAX SMOOTHIE Smoked Salmon Toast

Quinoa Lentil Burger

INGREDIENTS: • 2 pieces whole-grain bread • 1 small avocado, sliced • Wild-caught salmon, sliced thinly PROCEDURE: Toast whole grain bread, lay avocado slices on, and top with smoked salmon.

This is a post-training snack you can easily prepare. The wholegrain bread provides you with enough good carbohydrates, the avocado for healthy fats, and wild-caught salmon for protein.

P H OTO S CO U RT E S Y O F S H U T T E R S TO C K

Banana Flax smoothie INGREDIENTS: • 1 large frozen banana • 1/2 cup of water or nut milk (soy/almond/cashew, available at groceries) • 1/2 cup leafy veg (kale or kangkong etc) • 1/2 tsp maca • 1/2 tsp hemp rice protein • 1 tsp flax seed

QUINOA LENTIL BURGER + BLUEBERRY SMOOTHIE INGREDIENTS: • 1 cup cooked lentils • 1 cup cooked quinoa • 1 small onion, chopped • 1/8 c chopped parsley • 1/8 c grated carrots • 2 cloves garlic, minced • salt to taste • water (add spoonfuls, based on preferred consistency) • basil, for flavor

PROCEDURE: Sauté cooked quinoa and cooked lentils with chopped onions, parsley, carrots, with a little bit of salt and water. You may add other herbs like garlic, basil. Form into patties. Assemble with whole-grain buns and add your preferred condiments.

(This can make about 4 large patties or 8 small ones)

This meatless burger is packed with protein and good carbs that will help in muscle and tissue building, while replenishing lost energy.

PROCEDURE: In a high-speed blender, blend frozen bananas with ice, water or nut milk, preferred green leafy vegetables like spinach or kale, maca powder, hemp protein powder, and flax seeds.

This smoothie is packed with good carbs.

The superfood ingredients will help provide protein, energy, fiber, omega-3s that help reduce inflammation. Maca balances hormones in the body.

Blueberry smoothie INGREDIENTS: • 1/4 cup frozen blueberries • 1/2 cup water or non dairy milk (almond/soy/rice/hemp) • 2 Tbsp honey or coco sugar (adjust according to preferred sweetness) • 1/2 tsp maca • 1/4 tsp camu camu

PROCEDURE: In a blender, process frozen blueberries with yogurt, or non-dairy milk, or just water with preferred sweetener like honey, or maple or coconut sugar and add superfoods like maca and camu camu. Blend well with ice.

The smoothie provides the same post-recovery effects as the lentil burgers but it's packed with antioxidants that lower stress levels.

You can find maca and camu camu in health food stores or supermarkets.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

NIKKO BRYAN HUELGAS 28th SEA Games gold medalist Captain, Philippine National Triathlon Team

YOUNG, AND IN IT FOR THE LONG HAUL ELITE TRIATHLETE NIKKO HUELGAS STARTED RACING AT 18. SEVEN YEARS LATER, HE’S GOT AN IMPRESSIVE LIST OF ACHIEVEMENTS AND SHARES HIS TIPS TO SUCCESS AND HOW TO AVOID BURNOUT. What are the benefits and disadvantages of becoming an athlete at a young age?

The benefits are definitely a lot. My favorite of all is its lesson of discipline. You develop it and apply it daily to whatever situation that comes. Triathlon makes you a well-rounded person. It increases your confidence and how you deal with good or bad times.

The only disadvantage is that it takes so much of your time and energy. Some days, you miss important events of family or good friends like debuts, weddings, birthdays, or special occasions that make you doubt your commitment to triathlon.

But it’s all about striking a work-life balance and making decisions that lead you closer towards attaining your goals.

What’s an ideal age to start triathlon?

What kinds of workouts are safe in the training regimen of a young triathlete?

I can’t say much about young kids doing triathlon since I started at 18. But I think the weekly [training] load should always be gradual, based on the age. The more years you have been doing triathlon, the longer the miles.

Get an experienced coach to avoid injury and burnout.

Personally, start learning to swim, the earlier the better, so you get to develop your swim muscles and technique that will last forever.

What do you advise parents who aren’t sure of allowing their kids to join triathlons and other endurance sports races?

GOT A QUESTION? 08

Endurance sports are probably the reason why I am happy with my life, living my dreams, and have developed a well-rounded character. It helps kids live a healthy lifestyle. [Parents] just have to let them enjoy it, encourage them to do their best, and exert less pressure on them to win.

What important lessons have you learned from your coaches?

I had plenty of coaches that provided different types of training, thus, different types of lessons.

Each one contributed to my growth in the sport. The most important lesson I learned is that “It’s not about winning, but about becoming your best, and to always have fun.” I maintain a harmonious relationship with my coaches by being grounded no matter what, keeping in touch with them, and crediting them for their specific contribution.

Tips to young athletes on how to sustain their passion for the sport?

Be enthusiastic and come up with reasons why you love your sport. Enjoy every workout, whether it’s fun or tough. Surround yourself with people who are also into healthy living, such as your training partners, who will push you to be your best, and at the same time, allow you to enjoy the process.

Young people have school work, family, and friends to deal with. What are your tips on time management?

Rank your priorities for the day, week, or the whole year. Learn to say “No” to favors or events that will affect your more important priorities.

E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph

ENDURANCE SPORTS | WWW.ENDURANCE.PH

PHOTO BY JIJO DE GUZMAN

It depends on your goal or lifestyle. You may be inspired to do triathlon at 15 or even 30.

COVER STORY

MAKING WAVES

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

OPEN-WATER SWIMMING EVENTS ARE HEADLINING THE LOCAL ENDURANCE SPORTS SCENE IN 2016 WITH THE CARAMOAN 10-K SWIM CHALLENGE AND THE OPEN WATER CHALLENGE SERIES.

BY MAAN D’ASIS PAMARAN PHOTOS BY JIJO DE GUZMAN

T

he Philippines has 7,500 islands, with some famed worldwide for their beauty, pristine blue waters, and colorful reefs surrounding them. But it is an acknowledged fact that despite living on or near a coastline, many Filipinos do not how to swim. Open-water swim events have taken place in the past such as the Olango Challenge in Cebu. And in recent years, more visible, concerted efforts have come to the fore to promote the sport, the country as a tourist destination, and the advocacy of learning to swim as a lifesaving and recreational skill.

Meet three of its proponents who have helped push open-water swimming to the forefront in 2016.

BETSY MEDALLA

(a.k.a. “Swimjunkie,” swim coach, blogger justaddwater. ph, Caramoan 10K Swim Challenge organizer)

MAKING HISTORY

On February 9, 2014, Medalla, then 44, and a fellow Filipino swimmer made Philippine sports history as the first Filipinos and first Asians to successfully swim South Africa’s iconic 7.1-kilometer Robben Island Crossing swim. The swim she and Julian Valencia completed was short of death-defying with its freezing waters and the presence of sharks. The two took on the challenge as a way of thanking South Africa, the first country to send aid to the Philippines in the aftermath of Typhoon Haiyan.

“The water was 11 degrees Celsius, and I had to wear a bathing suit, not a wetsuit. To top it off, the area is known for its sand sharks,” she recalled.

Of 400 attempts to swim from Robben Island, where anti-apartheid leader and Nobel peace prize winner Nelson Mandela was a prisoner for 18 years, to the suburb of Bloubergstrand in Cape Town, not all were successful.

To prepare for it, she took ice baths, and instructed her son to check in on her every 10 minutes to make sure that she was still conscious. She swam in a Baguio pool in frosty temperatures that caused a harvest problem in 2013. She and Valencia arrived in South Africa a week before the swim to acclimatize.

Even before the swim, she had to plunge into icy waters to reach a rock off Robben Island that she could take off from, since the boat couldn’t make it through the tall kelp that could get entangled in its motor. “Once I got through the kelp, I was already warmed up,” she said. There was a strong current that day, and her guide boat brought her a bit off-course so she could avoid it. Instead of 7.1 kilometers, she swam a total of 8.6 kms. “While I was swimming in the beginning, I concentrated

on my strokes. When I learned of the extra distance, I prayed the rosary seven times for my family and for Julian, who was having trouble behind me, to occupy my mind.”

In two hours and 30 minutes, Medalla reached Bloubergstrand. Valencia followed 22 minutes after. She called her family, did interviews, proudly displayed the Philippine flag, met with the Filipino community in South Africa, and celebrated with a burger.

RAISING AWARENESS

Medalla, a member of the varsity swim team in the University of the Philippines, was one of the fastest 200-meter butterfly swimmers in the country. She loved the pool, but her epiphany about open water swimming came during her Robben Island swim, when she saw swimmers in South Africa coming together regularly despite the freezing cold to swim.

“We can do [open-water swimming] all year round because of our climate. We have one of the longest coastlines in the world, and so much of our waters are free, unlike pools that are mostly private,” Medalla said. “That’s when I started organizing open-water events. That’s why I create these opportunities,” she added.

Open-water swimming entails getting rid of public misconceptions and fears brought about by terrifying movies such as “Jaws” and recently, “The Shallows.” One of the more important advocacies is to promote environmental preservation. “It’s good that more people are becoming interested in open-water swims, because it is one way of protecting the environment. After all, we don’t want to swim in dirty water,” she said.

Last June 12, she helped organize the 5K Verde Island Swim in Lobo, Batangas to raise awareness over the need to conserve the Verde Island Passage, considered the World’s Center of Marine Biodiversity, against a mining concern that threatens to destroy the marine and land ecosystem and the community’s livelihood. In May, she and six other swimmers did a 10K swim off the Nasugbu coast to promote the Verde Island Passage as well.

Medalla was the first (and only female in the group) to emerge from the water.

PUSHING THE SWIM MARATHON

The promotion of the marine environment is also the driving force behind this year’s Caramoan 10K and 5K Swim Challenge on August 21. Now on its second year, the Caramoan Swim began as a 7K challenge last July 2015. The number of participants have grown. “Last year, I had 59 swimmers, and 12 of those were foreigners who flew in to join.

Now we have 330 and 45 foreigners are coming in,” she noted. “Last year, [participants] were 65 percent triathletes; now we have only 50 percent, while the rest are club swimmers, college-level athletes, and recreational swimmers. This means we have real swimmers who are seeing the potential of swimming outside of the pool,” she added.

Training for the 10-K swim, also known as a “swim marathon,” began in April, with Medalla sending weekly training guides to help participants build confidence, skills, and endurance.

The fortitude required to swim 10k helps one develop characteristics that can be used out of the water. “Patience, definitely,” she said.

“You also develop a mental toughness, as you control your thoughts and movements while you are swimming for long periods of time with nothing else going on. You also learn to be calm, which helps in everyday situations like working at the office or stuck in traffic.”

Medalla’s top open-water swim tips: “Don’t swim alone. Make sure someone knows where you are. When in doubt, ask the locals about the currents, or if the place has a history of lethal jellyfish or shark attacks. After that, any fear left over is already of your own making.”

She still coaches in the pool, and also has a swim analysis service for intermediate and elite swimmers, where she analyzes the athlete’s swim form with the use of cameras in and out of the water. We discuss techniques that they can work on, and afterwards I send them a video with my analysis that they can show their coach or work on their own.

Medalla sees a bright future ahead for Open Water Swimming. “With more enthusiasts coming in and more events happening, this will also have a big impact on ecotourism and sports tourism in the country,” she said.

CARLOS DE GUZMAN

(co-organizer, Open Water Challenge series, SBR.ph administrator De Guzman always enjoyed swimming since he was a kid. He’s still active in underwater hockey, but when he was introduced to triathlon in 2007, he developed a love for open water. “Other triathletes [do the swim] because they’re forced to. But I grew to love it,” he said.

De Guzman, 36, a four-time Ironman finisher who says his swimming inspiration is bemedalled Olympian Michael Phelps, says open-water swimming offers a different set of challenges.

“Unlike swimming in a pool where you get a kickoff at 50 meters and you can choose to take a breather, in open water, where the shortest distance is one kilometer, you end up swimming 500 meters straight. But that said, you are more buoyant [in open water] and you are one with nature and you see fish instead of just tiles.”

As for the stroke to be used, he recommends simply paddling and kicking to move around.

“Some people teach gliding but I found that just paddling all the way gets the job done. That’s my technique in open water, I am not a fast swimmer and it is good for long distances.”

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SPREADING THE #LANGOYBATAPINOY ADVOCACY

His mission is to get more people swimming in open water, because its practical. This is the rationale behind his advocacy #LangoyBataPinoy.

“There is no reason why every Filipino shouldn’t know how to swim. It should be natural for us.” He added they want to make swim lessons cheaper and more accessible to everyone, with swim clinics for those who cannot afford it. “We start with the pool, and then the vision for open water comes in. We want to teach every Filipino the skill to swim properly. So when you travel and something happens at sea, they are able to make it to the shore.”

Teaching kids, he says, is a good way to start.

In his Open Water Challenge series, they have a “Dolphin” category, for kids aged five to eight years old, a 400-m swim category for nineyear-olds, and an 800-m swim category for participants aged 10-15 years old. “We had over a hundred kids in our last race and they were even more competitive than the adults,” he said. With kids on board, water safety is always imperative.

“We have technical divers, kayaks, stand-up paddlers and jet skis” patrolling the swim course, he said. This is where his partnership with Bing Benares and her husband Nataniel of SwimFit comes in. “They handle the medical team and they are one of the best in the country.”

PARTNERS TO PROMOTE OPEN-WATER SWIMMING

“I was planning an Aquaman Open Water Aquathlon then I talked with Bing about a partnership, and our vision just aligned. We’ve had 10 events in about a year,” he said. Strategic partnerships are also important, especially with Punta Fuego in Nasugbu, Batangas that has offered the use of its facilities for their upcoming races, and local government units in Boracay and Batangas.

“There are many other ideal places for open water swims such as Palawan and Subic,” he added.

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Finishing an open-water swim gives an immense sense of accomplishment, and they have a special way of recognising this.“We wait until the last swimmer finishes.. This helps them feel that they are a part of it, hindi ’yung pinagliligpitan na sila. We celebrate everyone who finishes, because really, for a lot of people, it is an accomplishment to finish even a onekilometer open-water swim.” What is important, he says, is that participants enjoy the experience.

BING BENARES

(SwimFit Philippines founder, swim coach, co-organizer Open Water Challenge series) Benares loves the water, taking swim lessons as an excited kid, becoming part of varsity in high school, and playing water polo. Her journey to open-water swimming however, was influenced by an advocacy to save lives. “’Yung influence ko galing sa water safety instructors ng Red Cross. I remember taking lessons at the Balara pool, not just to swim, but also to save those who can’t. This is an advocacy that I brought with me up to now,” she said. Three years ago, she got into triathlon, and she found out that not a lot of people took to the water easily. “There was no bridge program for swimmers. There were a lot of triathletes who were afraid of open water. Because of my water safety advocacy, I started giving swimming tips and my coaching started from there.”

CREATING OPEN-WATER EXPERIENCES

Benares, 36, sees the Open Water Challenge as the bridge to get more people confident about

swimming out of the pool. “I also realized that people were getting tired of swimming laps in a pool and were looking for more. That is why the core objective of SwimFit courses is to introduce them to open water, and our graduation is an open-water swim,” she said.

“More than just teaching skills or preparing them physically, there is a mental and psychological aspect to it. There is a fear of the unknown, because in open water, the sand gives way to darkness and depth. This is why a lot of competitive swimmers don’t venture into open water. But if there are organizers like us who offer them venues to explore and conquer their fears, there are more people willing to give it a try.”

Unlike pool swims where speed is of the essence, she says open swimming is about endurance and the ability to keep a certain pace so your strokes become more efficient. “In the other disciplines of triathlon, if you stop, it’s okay. But in swimming, you can’t stop or you’ll sink,” she said.

She and her husband Nataniel handle the technical aspects of safety with the Open Water Challenge while De Guzman does the social media and marketing. “It helps that Nataniel and I have a background with the Red Cross. We just make sure that all bases are covered above and below the water. For the kids who are in the Dolphin swims, we have spotters at a ratio of 1:1, meaning, for 40 kids, there are 40 adults looking out for them. We make sure that they are visible from the shore.”

SAFETY TIPS

One aspect of water safety is dealing with cramps: “I teach my students to flex their feet as soon as they start to feel it happening. There are two choices of what to do—to stop or to keep going. I would advise to keep going because if you stop, the cramping will climb up your leg.

Swim with your upper body and flex your leg.

If you know how, you can also tread and reach down with one hand to your foot to flex it,” she says as she demonstrates the move.” If you start cramping and just call for help, by the time they reach you, it may be too late, she warns.

The #LangoyBataPinoy is a corporate social responsibility (CSR) project of Open Water Challenge and SwimFit, which will be launched this November, and will teach swim skills and life-saving skills. Those are two different things. "We have all heard stories of rescue attempts that have gone awry, because while they are brave enough to answer a call for help, they did not know how to do it properly." They are scheduling more sessions in the future, in areas across the archipelago.

They are eyeing more Open Water Challenge events, because the sport is growing. “Aside from the bigger number of participants that we get for our events, we have also been getting inquiries from organizers abroad. There are big international events like the Oceanman and we have begun talks and are very excited for the potential that the Philippines offers,” she said.

S T R E N G T H & CO N D I T I O N I N G

FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S the cable machine or with the travel-friendly resistance band. Add it to your warm-up routine as an activation exercise, then later as part of the main workout proper to promote strength.

Remember to keep your shoulders down and back when pulling because there is a tendency to shrug which leads to bad posture.

SCAN THE ICON TO VIEW

THREE MOVES TO HELP STRENGTHEN AND PREVENT INJURY TO THE BACK AND SHOULDERS, RESPONSIBLE FOR THE RANGE OF MOTION WE NEED IN SPORTS

BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F hat nagging injury you have? It’s highly probable your body wasn’t adequately prepared for the stress you imposed on it. That’s why there’s merit to first, easing into a training program slowly; and second, incorporating resistance training into your workouts.

It’s an antiquated belief that resistance training will slow you down by adding bulk and decreasing flexibility. As you increase training load more than that of a weekend warrior, you should consider integrating resistance training. Such sessions take only 30 to 60 minutes, done twice or thrice a week, with a day’s rest in-between. Movementspecific functional training done with minimal rest periods during short duration sessions is very effective in improving performance and preventing injury.

WHY THE BACK AND SHOULDERS MATTER

The shoulder complex is vital since it is responsible for a huge range of motion, allowing us to perform throwing and swinging movements. These rely primarily on muscle and connective tissue for stability and support, especially for athletes who participate in sports such as swimming, pitching in baseball, spiking in volleyball, and other sports that involve overhead movement.

However, repetitive movement and wrong form can lead to serious wear and tear of the muscles and tendons in the area. Strengthen the back and shoulders in a way that won’t cause damage, and will enhance your performance.

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TRY THESE

Here are a couple of exercises. ➜ REPS: 2 to 3 sets of 10 reps per side. ➜ THE BASIC POSITION: A tall half-kneeling position helps activate your gluteus (butt) muscles. This muscle group stabilizes your core and hips, and transfers forces evenly between your upper and lower body, and in movements that involve anti-rotation (running) and rotation (swimming).

Keep your core tight by kneeling tall, squeezing the butt muscles of the knee that’s on the ground, and drawing your stomach in during the entire set.

THE MOVES KETTLEBELL HALF-KNEEL BOTTOMS-UP PRESS

01

Most people who do overhead presses do it wrong. They shrug their shoulders and don’t engage their rotator cuff (shoulder blade) muscles, which leads to instability.

This exercise corrects this. By holding the kettlebell in the bottoms-up position, the muscles of the shoulder will have to stabilize the joint to fight the kettlebells side-to-side movements, which automatically engage the rotator cuff muscles.

02

CABLE HALF-KNEEL FACE PULLS

This exercise develops the back of the shoulder group.

During this movement, the shoulders do majority of the work, rather than the back. It can be done either by using

03

CABLE HALF-KNEEL ROTATIONAL CHOP

Diagonal patterns of extension and rotation are a vital part of movement. Physical therapists use these to provide a more “real world” aspect to rehabilitation, as they found out that movements are multi-planar. A higher form of rehab involves diagonal patterns of flexion and extension combined with rotation. The most frequent of these diagonal patterns were simply termed “chopping patterns” and “lifting patterns.”

HOW IT’S DONE

1. Clip the rope attachment to the highest setting on the cable machine.

2. With the cable machine to your right, assume a tall half-kneel stance with your right foot in front of you and your left knee touching the floor. (You’ll need to reverse this when you perform the exercise on the other side).

3. Grab both ends of the rope with an overhand grip (that you can see your knuckles). Your shoulders should face the rope attachment and your torso faces forward.

4. Always keep your core muscles tight and squeeze the glutes on the same side as that of your knee which touches the floor.

5. Use the muscles of your torso to pull the rope down, across your body, and past your opposite hip.

Keep your arms straight throughout.

6. Slowly return to the starting position and repeat the movement.

To watch the workout videos, visit: endurance.ph/performance/better-back-stronger-shoulders

SAUL ANTHONY SIBAYAN

is a faculty member of UST’s College of Rehabilitation Sciences’ Sports Science Dept.; a fitness coach and co-owner of Favour Eat (F-EAT Meals); strength and conditioning consultant of the UST Taekwondo team; and founder/head coach of Scientific Endurance Coaching & Training. You can reach him at saulsibayan@gmail.com.

P H OTO S CO U RT E S Y O F S A U L A N T H O N Y S I B AYA N , A N D S H U T T E R S TO C K

BETTER BACK, STRONGER SHOULDERS

THE WORKOUT VIDEO * INSTRUCTIONS ON PAGE 1

FILIPINA FINISHES BADWATER, THE “WORLD’S TOUGHEST FOOT RACE EVENT”

TESS LEONO OF MANDALUYONG IS THE “FIRST LOCAL FILIPINO” TO CONQUER A GRUELING 135-MILE (216-KM) RUN

BY MAJOR GENERAL JOVENAL D. NARCISE AFP (RET)

ay the name and it holds the notoriety and prestige of being the “World’s Toughest Foot Race,” the Badwater 135-mile Ultramarathon.

The iconic California race, now on its 39th year, starts from the Badwater Basin in the Death Valley National Park, 280 feet below sea level, then passes through three mountain ranges and ends at 8,300 feet above sea level, on the Mt Whitney Portal, considered the highest mountain in mainland United States. Add to the elevation, the summer temperatures of up to 145 degrees Fahrenheit with gusty winds in the mountain ranges and sandstorms on the flats.

It’s this challenge that Tess Leono, 48, project analyst of the Asian Development Bank (ADB) and a resident of Mandaluyong, conquered in July. To give a local sense of distance, the run of 135 miles is the distance from Manila to Dagupan in the north, or from Davao City, west to Cotabato City. Leono was among 97 runners who was in the first of three waves that started at 8:00 p.m. of July 18.

Leono finished the race in 46:01:29 hours, ranking #82 out of the 84 who crossed the finish line, earning her the recognition of being the “First Local Filipino Runner” (born and living in the Philippines) and “First Filipino Woman” to finish Badwater. The experience proved to be among many firsts for Leono, a

first-timer in the race, and a first-time visitor to the U.S. The race, which has a cutoff time of 48 hours, proved too much for 13 other runners who succumbed to the heat, fatigue, or injury.

“The hot temperature along the route was too much to bear as compared to the Philippines during summer. The gusty winds on the mountain peaks were so strong that I had to slow down to a hike,” she said in a statement.

On the second night, the temperature plunged to 60 degrees Fahrenheit, allowing a respite, but which led to a cold due to the sudden change.

Compatriot Gerald Tabios, another Filipino ultrarunner residing in New York City finished the race for the third straight year, beating by more than 40 minutes his record from a year ago to finish in 41:42:20, to place #61. Tabios hails from Bukidnon. The 2016 Badwater overall winner was returning champion Pete Kostelnik of Nebraska, setting a new course record by almost less than an hour to finish in 21:56:32. The female champion was Venti Alyson of Barbados, who placed 5th overall with a time of 25:53:07.

The 97 runners represented 20 countries and 27 states from the US. Of these, 51 were veterans or repeaters and 46, like Leono, were rookies. “Most of the runners who would pass me along the course would either stop or walk just to engage in conversation with me and

P H OTO S CO U RT E S Y O F R O W E L L R A M O S

“THE HOT TEMPERATURE ALONG THE ROUTE WAS TOO MUCH TO BEAR AS COMPARED TO THE PHILIPPINES DURING SUMMER”

encourage me,” she said. “Most of them said that they will be waiting for me at the Finish Line and they really did. This is the reason why I love ultra running.”

Leono is a relatively new player to ultra marathon running, having joined the races of the Philippine Association of Ultrarunners (PAU) and the Bald Runner’s events only in 2013. Her consistent top podium finishes earned her the title of PAU Runner of The Year in 2014 and 2015. She is the only Fillipina who has finished the PAU Grand Slam in one year— as 2nd runner-up in the Antique 100-Mile Run from San Jose de Buenavista in Antique to Malay, Aklan; finisher of the West Coast 200K Ultra Run from Olongapo City to Alaminos City, Pangasinan; 1st place in the Taklang Damulag 100-Mile Endurance Run in Palayan City, Nueva Ecija; and 1st runner-up in the Bataan Death March 160K Run. She won the annual Manila-to-Baguio 250-km Ultramarathon.

These victories earned her a coveted place in the 2016 Badwater 135 Ultramarathon.

Asked if she was willing to return to improve her finish time, she acknowledged the need to train harder. “I need more training, more planning for my race logistics, apply the lessons I have learned, and find more sponsors. Then I would be glad to return,” Leono said.

Leono’s support crew was headed by Benjamin Gaetos, a Filipino architect and engineer from Los Angeles, California, who is the First Filipino to finish this race in 2013, along with ultrarunners Franco Soriano of Livermore, California who finished the Western States 100-Mile run, and Rowell Ramos and Peachy Poso from Los Angeles.

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SOLEUS CROSS COUNTRY CHALLENGE JULY 10, 2016 | MT. SINAI, SAN MATEO, RIZAL

PHOTOS COURTESY OF LYCHELLE ANG

Windy weather and occasional rainshowers failed to dampen the fighting spirit of more than 700 weekend warriors and trail runners who joined the first ever Soleus Cross Country Challenge last July 10. A replica of the biblical “10 Commandments” tablets on San Mateo’s Mt Sinai served as a backdrop for the 5 a.m. gun start for the 12-km and 21-km runners. The trails were marked by river crossings, single-track trails, and fire roads, woods, unrelenting uphills and downhills, farm fields, and magnificent views of the Sierra Madre mountain range, which were conquered at a blistering speed by Nelson Eligiran with a sub-2 hour finish.

LIST OF WINNERS 21K (Male) 1st 1:51:49 Nelson Eligiran 2nd 2:00:23 Rene John Ello 3rd 2:07:56 Manolito Divina

12K (Male) 1st 1:03:37 John Ray Onifa 2nd 1:16:24 Rico Refia 3rd 1:17:48 Noar Lopez

21K (Female) 1st 2:35:00 Jocelyn Elijeran 2nd 2:38:31 Selamie Apolistar 3rd 3:00:00 Ems Nillusguin

12K (Female) 1st 1:25:35 Divine Grace Agura 2nd 1:31:30 Jenny Tagle 3rd 1:40:47 Grace dela Torre

TEAM AWARDS Biggest Delegation (12K) Pinoy Aspiring Runners Biggest Delegation (21K) Ayala Triads

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Team Hardcore 1st - Fairview Runners 2nd - Ayala Triads 3rd - Team Run Direction

TO VIEW MORE PHOTOS * INSTRUCTIONS ON PAGE 1

For full race results, visit http://myrunti.me/#/race/SCCS2016/results/1

“ON YOUR MARK” TRILOGY AUGUST 7, 2016 | BONIFACIO GLOBAL CITY (LEG 2)

PHOTOS COURTESY OF AFFINITEA RUN

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TO VIEW MORE PHOTOS * INSTRUCTIONS ON PAGE 1

Over 4,800 runners gathered at SM Mall of Asia last August 7 for the second leg of the “On Your Mark” Run trilogy. The 21-km run was organized by Affinitea Race and sponsored by Japanese sportswear and athletic shoe brand Mizuno. Carlito Fantillaga claimed first place honors with a time of 01:17:33, while Cindy Lorenzo topped the female category with a time of 1:33:07.

The “On Your Mark” (OYM) trilogy was designed as a series of progressive races with the purpose of introducing runners gradually to longer distances with proper training. The first leg kicked off with 4,200 runners on May 22 in Bonifacio Global City with an 18-km distance. This category provided aspiring half-marathoners a sneak peek of what a 21-km distance feels like. The 21-km was the distance held on August 7. Registration is now open for the third and final race—the 25-km distance—that will be held on October 23 in Bonifacio Global City.

OYM runners from the May 22 run were given an official OYM “Trilogy Card.” The card is stamped after completing each of the 18-km, 21-km, and 25-km distances.

Upon completion of all three, the runner receives the OYM Trilogy medal apart from the three previous medals from each race.

Runners who wish to join the October 23 race but were not participants of the first two legs are welcome to register.

LEG 2 RESULTS 21K (Male) 1st 01:17:33 Carlito Fantilaga 2nd 01:17:36 Welfred Esporma 3rd 01:18:50 Rico Regrefia

10K (Male) 1st 40:35:20 Jojie Dagaas 2nd 44:17:20 Robin Angeles 3rd 56:26:28 Anthony Pazziugan

21K (Female) 1st 01:33:07 Cindy Lorenzo 2nd 01:38:38 Maricar Camacho 3rd 01:50:11 Rosalyn Russel

10K (Female) 1st 1:08:05 Joji Ronda 2nd 1:13:55 Karen Cabatbat 3rd 1:14:01 Michelle Perilla

For full race results, visit http://myrunti.me/#/race/OnYourMark2016Leg2/results To register for OYM Run Leg 3, visit Mizuno stores at SM MOA, BGC, Alabang Town Center, SM Megamall and SM Trinoma; Affinitea SM North and Binakayan, Garmin Glorietta 5, or sign up online at www.affinitea.run.

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40TH NATIONAL MILO MARATHON MANILA LEG JULY 31, 2016 L SM MALL OF ASIA

PHOTOS COURTESY OF MILO PHILIPPINES

Almost 33,000 runners crossed the finish line last July 31 during the Manila edition of the 40th National MILO Marathon. Five-time MILO Marathon King Eduardo Buenavista and veteran MILO Marathon winner Luisa Raterta clinched the top spots in the 42K category giving them the ticket to compete and win the muchcoveted Milo Marathon King and Queen crowns in the National Finals on December 4.

Buenavista clocked in at 02:45:34 followed by Cresenciano Sabal (02:54:20) and Roger Denolo (02:54:53) in second place and third place respectively. The women’s category was led by Raterta with a time of 03:15:00, tailed by Jho-an Banayag (03:17:47), and Cinderella Lorenzo (03:20:03).

Throngs of participants both competitive and recreational runners packed the SM MOA grounds to join in shorter distances: 21K, 10K, 5K, and 3K. Celebrities including Erwan and Solenn Heusaff, Nico Bolzico, Chris Tiu, Yael Yuzon, Aga Mulach and Charlene Gonzales also showed off their athletic prowess.

Three qualifying legs were are slated this August, in Batangas (August 7), Lucena (August 14), and Naga (August 28).

More qualifying races will happen in Tagbilaran (September 18), Cebu (September 25), Dumaguete (October 2), Davao (October 9), General Santos (October 16), Cagayan de Oro (October 23), and Butuan (October 30). The National Finals will be held in Iloilo for the first time on December 4.

For full race results, visit https://www.milo.com.ph/events/ milomarathon#routemaps_results.

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* INSTRUCTIONS ON PAGE 1

BUCKET-LIST RACE: ABOITIZ TRIATHLON

I

f you’re not a morning person, or you’d like to take a break from getting up at the crack of dawn while still getting your training and racing fix, the Aboitiz Tri is IT. Now on its third year, it’s the only triathlon on the Philippine calendar with a 2 p.m. gun start, world-class race organization, and training clinics by none other than four-time triathlon world champion, Chris McCormack.

Aboitiz Tri is organized by Bike King, a premiere multi-sport and cycling race organizer in the country, and is sponsored by Aboitiz Equity Ventures, Inc. with the support of its subsidiaries AboitizPower, UnionBank, and WeatherPhilippines. It’s a much-awaited Olympicdistance triathlon featuring a unique point-to-point course in and around Pico De Loro Cove and the NasugbuTernate Highway. An endless view of the West Philippine Sea provides a breathtaking backdrop as triathletes do the 1.5-kilometer swim leg from Pico de Loro Beach. Then, the challenge, as they bike up a short but steep hill to the highest point of Pico de Loro and on towards the three loops along Nasugbu-Ternate Highway, which leads them back to the Marina. “The point-to-point course makes the bike leg safer, since triathletes won’t have to go through the steep descent on the return to the resort,” says Bike King’s race director and organizer Raul Cuevas. Finally, they run 10 kilometers of rolling hills and perform three loops around the Lagoon before reaching the finish line.

Prior to race day, get topnotch, practical triathlon tips from the champ himself. Chris “Macca” McCormack, who will be conducting exclusive training clinics on September 2 and 3 during race weekend in Pico de Loro Hamilo Coast.

Title sponsorship of the triathlon is in line with Aboitiz Equity Ventures’“Better World” campaign, which comprises initiatives that promote health and well-being through sports and practical moves for a sustainable environment. “This is an earth-friendly race,” says Cuevas. “We urge triathletes to bring their own water bottles that we will refill in the aid stations throughout the course,” he adds. ​We recommend you book overnight accommodations at Pico de Loro Hamilo Coast, the race venue, and make it a race-cation with family and friends. The buffet dinner and after-race party, featuring Elmer Dado and his Gruppo Tribale, are definitely post-race highlights to look forward to.

To sign up, visit: https://regonline.activeglobal.com/ Register/Checkin.aspx?EventID=1832046 18

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HERE’S WHAT SOME RETURNING ATHLETES HAVE TO SAY ABOUT ABOITIZ TRI:

ED FRANCISCO

LARA PARPAN

JONAH RIVERA

Age

55

48

40

Finish Times (Aboitiz Tri 2014/2015)

3:09:16 (2015; 3rd place AG)

3:15:45 (2015; 2nd place AG)

4:02:19 (2015) I had a bad finish time but it was one of my most memorable races!

3:03:13 (2014)

3:23:36 (2014; 6th place AG)

2:57:46 (2014) This was my first race two weeks after Ironman Melbourne. I felt really good and conditioned at that time.

Aboitiz Tri is Best For…

…all levels: beginners, intermediate, triathlete

…all skill levels. Newbies can test their mettle in calm open water on the swim, along with practicing uphills on the bike and run legs. Intermediates and professionals will enjoy upping their game with the course challenges.

…all types of triathletes. But even an experienced triathlete like me can still learn lessons. My finish time in 2015 was bad because I arrived in Pico exactly at gun start. I had to register, put my stuff and bike in T1, before I could join the swim. On the 2nd loop of the bike, I had a flat. I had a spare tube but didn’t have cO2 so I was stuck and it took awhile before I could fix the tire. But I was able to do a 53-minute 10k run off the bike.

I highly recommend joining the Aboitiz Tri because…

…of the after-lunch gun start, so it really tests your ability to manage the heat; the first bike climb is super-tough and challenging; the awarding and party are fun. People are friendly and the facilities are excellent.

…of that hill climb after T1!

Really! Climbing up that hill on my bike still challenges me. Every time I manage to pass that section on my bike without getting off, I feel like a champion!

I love the run route and the crowd cheering you on. The bike course is another story. Great after-race party! The proximity to Manila makes it very convenient to keep on doing this race.

Top Tips to Nail This Race

Strategy: Pace yourself specially on the bike course. Don’t worry about doing a run-walk on the last leg.

Training: Practice on hills.

Gear and Strategy: After your swim, enjoy the brief rest in T1. Once you get on the bike, make sure you’re already with the proper gearing and conserve your energy so you’re ready to scale that hill.

Training: Do a lot of hilly bike rides.

Gear and Strategy: Make sure your bike is tuned and ready for the hilly course of Pico. Bigger cogs will definitely be useful and more comfortable on the climbs.

Never try anything new unless you’ve trained with it. Don’t go so hard on the bike leg; pace yourself to preserve your legs for the start of the run which will be a long climb. Be extra careful on the downhill. Enjoy the run.

Visit www.bikekingphilippines.com, www.facebook.com/BikeKingPhil/ • Event’s official hashtag: #aboitiztri2016 #bikeking

P H OTO S CO U RT E S Y O F B I K E K I N G , R O B E RT J O N A H B . R I V E R A , L A R A PA R PA N

YOUR A-RACE MAY BE OVER, OR YOU’VE GOT AN IRONMAN COMING UP, OR YOU’RE A NEWBIE GETTING INTO THE TRI GAME. HERE’S WHY YOU SHOULD CONSIDER JOINING ABOITIZ TRI 2016 ON SEPTEMBER 3!

SHIMANO NEW PRODUCT PRESENTATION

JULY 7, 2016 | HIVE HOTEL, QUEZON CITY P H OTO S CO U RT E S Y O F R A I Z A C A B U G WA N G .

2016 CARDIMAX-CLARK ULTRAMARATHON SEPTEMBER 3-4, 2016 CLARK FREEPORT ZONE, PAMPANGA

PHOTO COURTESY OF FACEBOOK.COM/CLARKULTRAMARATHONRACE.

Ultramarathoners are gearing up for the CardimaxClark Ultramarathon, one of the country’s premier ultramarathon events. The race categories encourage runners—both newbies and veterans—to harness their inner strength by going longer, and faster. Ultramarathoners can sign up for one of four categories:the 100-km Championship, 50-km Challenge, a Four-Man Team 100-km Relay, and a Two-Man Team 50-km Relay. Gun start is at 1800 hrs from the Clark Parade Grounds in the Clark Freeport Zone in Pampanga. The course takes the runners along the tree-lined Air Force City in Mabalacat, Pampanga, then further on towards SCTEX and back to Sacobia River on their 25th kilometer. Steep climbs and downhills will test the contenders’ energy until the turnaround point back to Sacobia Bridge. The last phase along Balagtas Avenue, aptly called “The Wall”, will feature a mix of open and tree-lined roads. Despite the course’s difficulty, runners will be rewarded with a captivating view of the Miyamit and Arayat mountain ranges.

The 100-km distance kicks off at 1800 hours with an 18-hour cutoff (1200 hrs). The 50-km runners begin at midnight and must finish within 10 hours (1000 hrs).The Cardimax-Clark Ultramarathon is a journey to appreciating ultramarathons, and comes with an 18-week training program to prepare the participants. Runner boot camps and group long runs were held since May 2016. A few days before the event, the Race Briefing and Racing Tips session on August 27 will be held at the Maximus Athlete’s Shop Café in Pasig City.

For more details, visit— URL: clarkultramarathon.com, facebook.com/ClarkUltramarathonRace, Instagram: @clarkultramarathon | Twitter: @Clark_ultra

Shimano’s brand-new hydraulic brakes for comfortable all-day riding, water-and-mud shedding cycling shoes, and other innovations were highlighted at a product presentation to cycling gear dealers and bike store owners last July, courtesy of Shimano Philippine distributors, Comet Cycle Center and Neo Zigma Cycle Corp.

Shimano’s 2016 and 2017 lineup included the all-new road hydraulic brakes, such as the ST-RS685 model, a real steal for its ergonomic shape allowing for painless all-day riding. Also presented was the BR-RS805 Shimano Ultegra Grade, considered a cyclist’s must-have for its one-way bleed process that makes consistent braking possible. When one is confronted with a sudden obstacle along the road, the said process allows a cyclist to stop even without the time to get a full grasp on the brake lever.

Shimano’s new road competition cycling shoes, such as the S-Phyre RC9 and RC7 models boast of Shimano’s Boa Technology. Among its significant features are custom comfort, and its ability to shed water and mud to shave off unnecessary weight while cycling. The products are introduced

by Comet Cycle Center’s sales managers Jordan Lim and Alvin Fernandez, and customer relations and technical assistance head Reymond Flores.

In attendance were representatives from Shimano Singapore Pte. Ltd.’s marketing and customer service department, Celeste Low and Chong Chie Hui from the marketing and customer service department.

“Shimano is a standout from its other competitors because it provides yearly product updates, the quality of the products is top-notch, and it has excellent quality control,” said Lawrence Ko, a Shimano dealer and owner of Davao-based bike shop, TYK Bike Hub. “The demand for Shimano products is really high, so sales turnout is really good as well,” he added. He cited his shop’s longstanding relationship with Neo Zigma Cycle Corp. and Comet Cycle Center. “They’ve been helping us sell Shimano products by lending us demo bike units so we customers can try out our new products,” said Ko. Visit Comet Cycle Center, New Paulina’s Cycle Center (Pasay City), King’s Bicycle Store (Quezon Boulevard, Manila), GT Bikeshop (Davao City), YKKBikes (Cebu City), and other leading bike shops nationwide to check out the latest Shimano products distributed in the country.

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2016 EVENT LISTINGS AUGUST

SEPTEMBER

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3

Sofitel Manila Half Marathon

27

National Heroes Day 50K Ultramarathon

28

Bohol International Marathon Clark Heroes Run

Aboitiz Tri2016

OCTOBER 17

Philippine Duathlon Championships 2016: Race for the Iloilo River

18

Omni Light of Change Run

Cardimax Clark Ultramarathon

4 10

UNICEF Heroes for Children Run Asian Enduro Series

25

Bike King Duathlon SMDC Run 2016 Leg 2

2

Run United Philippine Marathon (RUPM) MF42: Miyamit Falls Trail Marathon

8

15

Open Water Challenge Leg 4

23

Tri United 3

Endurance Weekend Open Water Challenge Palawan

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